First, do the compression test in the video to determine if compression on your spine increases your pain levels. TEST: Sit on a chair without any arms. Flex or bend your back forward and then grab the seat of the chair and pull up. This puts compression through the spine. Did this make your back pain worse? If compression makes your back pain worse, it is possible that decompression can make your spine feel better. In fact, the studies seem to indicate that you may be able to obtain some short-term relief from pain. The short-term relief may allow you to walk further which in turn can help your back pain. If any of the techniques provide you with some relief, we believe they are well worth the time. They take less than 60 seconds to apply. We will show you 3 simple ways to apply some decompression to your back without incurring any cost. Technique 1: Sturdy Park Bench Use a sturdy park bench (preferably one that is cemented into the ground). With your arms straight, place the heels of your hands (palms forward) on the edge of the countertop or top of the bench. Lean on to your arms and take the weight off your body. Keep your feet in contact with the floor but try to relax your mid and lower back. Feel the back lengthen and monitor your pain. If your pain lessens, continue the decompression for up to a minute or as tolerated. You can also do 3 (20 sec) sets of decompression – again, only if sets are pain-free. Technique 2: Countertop Corner (you will need to have two countertops that connect to form a corner (in your kitchen). Face the point at which two countertops connect to form a corner. With your arms straight, place the heel of your right hand on the edge of the countertop forming the right side of the corner. The heel of the left hand should be placed on the countertop forming the left side of the corner. Lean on to your arms and take the weight of your body. Keep your feet in contact with the floor but try to relax your mid and lower back. Feel the back lengthen and monitor your pain. If your pain lessens, continue the decompression for up to a minute or as tolerated. You can also do 3 (20 sec) sets of decompression - again if sets are pain-free. Technique 3 : Kneeling between two chairs Kneel upright on the floor with two solid chairs positioned on each side of you (with the seat of each chair nearest you). With fingers pointed forward, place the palm of each hand on the center portion of the seat of each chair. Lean on to your arms and take the weight of your body. Lift your knees off the floor but your feet should stay in contact with it. Try to relax your mid and low back. Feel the back 3 How to Decompress the Spine for Back Pain lengthen and monitor your pain. If your pain lessens, continue the decompression for up to a minute or as tolerated. You can also do 3 (20 sec) sets of decompression – again, only, if sets are pain-free. Check  out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2024. For the original video go to https://youtu.be/xewBaDLnfBQ Brad: That was me when I was 50 years old. I could not do one pull up. I could in high school, but ever since then, I got weaker, I understand, and my shoulders became achy when I did them. Mike: But you can do them now because it didn't look like it. Brad: Actually now I can do 10 of them. It's not a problem, it's my regular routine and I feel "strong like bull." Mike: Oh, that's good. Strong. Brad: All right, now seriously it is true. I could not do them at 50, now I can. And I'm going to show you the system that I use, it works very well. Mike: So we're going to show you Brad's trick in order to do pull-ups easier now. And at the end, we're going to give you a bonus tip how you can help your back and shoulder pain with the pull-up bar. Brad: That's right and I use that as well. Mike: So there are three different styles of pull-ups you can do depending upon the pull-up bar system you have. You can do a wide grip. This is typically a little bit more challenging. You can do a neutral grip where you grab the bars that are coming straight out. Or for beginners or me, I personally like to do a chin up because your biceps are involved. Now pick which one feels best for you. It's going to depend upon your strength and your shoulder mobility. As well as what kind of pull-up system you have at home. Brad: Exactly. When I had this problem, it was like I really wanted to do pull-ups because everyone else I knew was doing pull-ups. Bob's doing them, Mike was doing them, all my friends are doing them. And I was like, I'm a wimp. So I'm going to show you the two options that I've used. One of them is you can simply take a stool or a chair, put it behind you. I don't do it this way, but I could. My way I like better. But anyways, so I've got my feet on the stool and I'm going to push with my feet and it's amazing how much easier you can do a pull up with just a little assist. Brad: So that is one option. My goal is always 10 repetitions. If I can get to 10 repetitions, by nine and 10, I'm working, I'm feeling the pain, the burn a little bit, that's my goal. And you can do 10 if you want to do one, two, three sets of 10. Start out with one obviously, and then see how you feel the next day. Take a break. I only do mine on Monday, Wednesday, and Friday. Now this is what I use. You do need to have loop bands. Again, the other option you don't. So let's just go through, there are two ways that you can hook these up. The first way to hook it up is to put the band over the bar, loop it through so it ties, and you do that right in the middle and put it on your knee. You can actually put it on your foot as well. I find it easier and better on my knee. I use shorts while I'm doing this, so the loop band sticks to your skin better than clothing. So that works very well. It will work on your clothing. Now simply pull up and down. And this is easy. Brad: Now if you're starting out, the red one or this thickness may be more difficult. So what you're going to do, ah, there you go, go to a thicker band. And it is amazing when you go to one of these thicker bands how easy you can do these. Same thing, go down, and boy, you know this, I can probably do 30 or 40 of them. I'm not working very hard, my shoulders don't work or aren't hurting at all. And you can tell by my voice I'm not too stressed at all. So works very well. Brad: Whichever band you find works the best. There are usually four or five bands in a set, all different intensities. Now this is how I do mine at home. I go around the bar with the band and I only use one and I go down. But you could come down with the second one. Whatever works for you. And I have a bar like this. I don't do mine with a palm like this. I always do them this way because that's the way I do them. Here we go. All right, Mike. Mike: Do 100 more though. Brad: Yeah, actually with the purple one, I probably could. Go ahead, get some input on yours. Mike is more of a veteran than I am at this. Mike: A good thing to do, which Brad was doing, is when you are doing pull-ups, make sure to go all the way down and relax your shoulders to get better lat engagement. Oftentimes, you'll see people do partial range. They try to aim for your chin over the bar if possible, and then they'll stop partway down, and they'll just do partial reps. This isn't doing a whole lot. Try to go all the way down, all the way up. Again, the stronger you get, the more control you have going down, the more engagement you're going to get. Mike: If you're really struggling, you're not really pulling straight down, you're essentially pulling it to your chest. This is going to engage different back muscles, making it a bit easier. So as you see when I do it, my chest goes to the bar and then I come back down. Obviously with a wall in the way, you can't rock as much to get as much angle, but it's just a way to make the pull-ups easier. Brad: Excellent, yeah, the point about doing them slowly and full range of motion so you get a good quality pull-up is really important. Thanks, Mike. Mike: Now, I'm sweating. Brad: Now we're going to go into this seeing how you got a pull-up bar, how you can help your shoulder pain and your back pain. This is very simple and quick. All right, now you can use your pull-up bar for extra benefits for your shoulder as well as decompression of your thoracic and your low back. As far as your shoulder, Dr. John M. Kirsch , he's a shoulder surgeon, he wrote this book on hanging for shoulder benefits . It works very well. I never believed it until I read the book and actually started to do this. This is a part of my program and I simply grab my pull-up bar and you do have to be supported by your leg weight. If you jump up to it and you go to full weight bearing, that's not the correct way to do this technique. You simply gently go down and allow the body weight to hang and put traction decompressions through your shoulders for anywhere from 10 to 30 seconds depending on what's comfortable. Brad: If you're starting out, maybe five to 10 seconds, after a couple of weeks, you will be able to hang longer. I don't go longer than 30 seconds. However, Dr. Kirsch's book, he talks about people hanging for over a minute and longer. So again, do what your body tells you. Now while you're doing this, you're actually decompressing or putting traction through your mid-back and your low back and just relax and allow that to feel good. Oh, do you ever do this, Mike? Mike: I do, but don't do it before your pull-ups because you're going to be way more tired. I've done that before, it's a bad idea. Brad: Now if you have stenosis, like I do in my back, I simply bring my feet out in front of me like this and then I round my back here and boy does that feel good. It helps open up those facet joints. Those are the ones that get compacted with stenosis, and it's a great way for stretching and maintenance on that as well. Brad: All right. I'm feeling good, strong, and my shoulders are stretched, my back is decompressed, and you can do the same thing. It is really a good system with a pull-up bar that a lot of people aren't aware of. Mike: Now if you're someone that struggles with pushups as well, you can check out the video " Perfect Push-ups Guaranteed, Do them Right & get Stronger ," to find out more about how to improve that. Brad: That's right, it's a wonderful video. Ha, yeah, yeah. Mike: I think you're in it. Brad: Yep. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun Air 2 Mini Massage Gun Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head D2 Mini Massage Gun D5 Pro Massage Gun D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head Eye Massager  EyeOasis 2 Plus Eye Massager with Remote Eye Massager with Heating and Cooling EZBack Massager   EZBack Massager With Remote Fit Glide Foot Massager Hand Massager Holy Cowabunga Cream   Knee Glide   Lite Foot Massager Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head sWAVE Massage Gun with Belt T2 Massage Gun  T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraPanel 4 -Headed Massage Gun Uni Massage Gun Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head Fitness: Hanging Handles​ Hand Grip Strengthener Kit   Pull Up System Resistance Bands​   Stress Balls   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2024. For the original video go to https://www.youtube.com/watch?v=c1U8EtLNVS8 Mike: Do you struggle to get up from a low chair or off a low toilet? Brad: Well, today we're going to give some wonderful tips on how to make it easier and safer. Mike: So as many of you know, Bob has been diagnosed with ataxia , which has affected his balance and some of his coordination. So getting up from a low surface has become problematic for him. Brad: So he has found some tips that have really helped him out and he wanted to share them with you if you're having the same problem. This is really good information and will be helpful. Brad: All right, now, if you're on the stool and you're having difficulty arising and getting standing safely, the first thing you want to do is actually slide forward to the edge. You can put your hands on your thighs or your knees, lean forward, and that might be enough for you to get up stably if you're stable at this point. Brad: However, to make it much easier and much safer, or if you're not strong enough to do that, simply get some grab bars , a horizontal one or a vertical one. Now, it is nice to have both horizontal and vertical. It gives you more options. Now, with these, you have to make sure someone who is installing them knows what they're doing and has some, you know, mechanical or craft skills. They have to be bolted into the studs as these are, and then they're very solid. So we simply, again, scoot forward, hand on the vertical or horizontal bar. And it's amazing how much easier it is to get up with just a little help from your hand in either position. Brad: All right, now, if you cannot get these installed by someone who's very skilled, there is a product, it's called lever lock grab bars. We've got a picture of it here. Brad: The only thing with that is you have to have either a smooth tile wall or a fiberglass wall. I personally would not try them on a painted wall because they work on suction, and the suction could let loose, and then you'll, you know, defeat the purpose of using them. So smooth tile wall or a fiberglass wall like in a shower. I've used them personally myself. They really do grab in nicely and tight with the proper surface. Now there's one nice alternative if you have no bars at all. You could also simply turn sideways and make sure that your water tank is solid like this one. Sometimes the top kind of slides around on some of the cheaper toilets. Make sure that's solid, and then you can use that for a push off as well. Brad: Alright, now we want to address a soft, easy chair that you're going to relax and they're very comfortable. However, the disadvantage for getting out of these is the fact that they're soft and they're not solid to push off from. You sink further into the chair, which can make a big difference on how hard it is to get up. So again, use the same mechanics that we talked about, slide to the edge of the chair. Hands on the arm rests, get your feet solid, slide them underneath you. Lean forward so your nose is over your toes a little bit. That can be all it takes to get up comfortably. Brad: However, there's going to be a number of people where that's still difficult, where you're still needing multiple attempts. That's what we want to avoid. So one thing you can do before you sit down is, look at the furniture surrounding it. In this case, there is a table here, and you can use that to actually pull on, but you need to assess it, make sure it's solid. Now this table is amazingly solid. I have no problems using this just like I use a grab bar. But use good judgment. If it's wobbly at all, do not do it. Brad: Then there's other options. Okay, now if you already know that's a difficult chair to get out of because it's squishy and soft and you're too low to get up comfortably, all it takes sometimes is putting in a pillow and it elevates you maybe an inch and actually an inch can make a huge difference. I've experienced it many times with weak patients that I've worked with, a pillow and it's like, "Oh wow, is that a big difference." Now, even better yet is if you have a cushion that's a little firmer, okay, you could put that in there and that actually elevates you a little more while being comfortable to sit on. Yeah, and I can definitely feel that makes a big difference on going up. Brad: Now, if it happens to be like this chair, which is an electric controlled lift chair , so as we sit on this, they're simply, and these are quite abundant and available out there. They are a little spendy, but not too bad. Push the button and you can see this rising up. Okay, once the chair gets to the appropriate level that you can get up and you still want to work a little bit, because you want to keep those muscles strong, it works well. Now, if you get it up too high and it feels like you're just getting up without any effort, that's too high. Do not go that high. We want a little exercise while you get out of the chair, okay? So that works very well. Good, good option to have if it's available. Brad: Two points I want to emphasize that we didn't cover. Make sure you're in a chair that has good armrests. Big point, I know we don't have to mention it, but I thought I would. The other thing, if there's a chair and it's one of those chairs that rocks back and forth, those are extremely challenging to get out of. Don't even think about getting into one of those rocking type chairs. They just make your life difficult, and I know someone who's actually had a couple falls out of one of those chairs, so he went to a chair just like this, that lifts up, solved his problem. Mike: If you want to check out more videos on how to actually strengthen your legs to make this problem go away even more, check out " 3 Leg Strengthening Exercises Every Senior Should Do. " Brad: There you go. Good luck with it, I'm sure these tips will help. 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Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

All these muscles attach to the fascia in your back (tighten it and protect it): External Obliques, Internal Obliques, and Transversus Abdominus. (Natural back corset or belt) The muscle fibers of the external obliques run diagonally downward and inward from the lower ribs to the pelvis, forming the letter V. You can locate them by putting your hands in your coat pockets. The internal oblique muscles are a pair of deep muscles that are just below the external obliques. The internal and external obliques are at right angles to each other. The deepest layer of abdominal muscles is called the "transversus abdominis" or TVA. The TVA muscle wraps around the torso from front to back and from the ribs to the pelvis. Its muscle fibers run horizontally, similar to a corset or a weight belt. Dr. Stuart McGill world-renowned in the field of back pain recommends a form of these three exercises to strengthen your core. • Curl up. Place both hands under your lower back providing some support. With them in place raise the elbows off the floor and simultaneously lift your head and shoulders straight toward the ceiling. You don’t really curl up much. Hold for 10 sec. Repeat 6 times. Over time you may increase to 10 times. • Side plank on knees. Or side bridge on knees. Lift and hold for a count of 10. Repeat 6 times. Over time you may increase to 10 times. Repeat on the other side. • Bird Dog. Directly strengthen muscles of the back. Start on all fours. For beginners start with raising one arm for a count of 10. Repeat with the other arm. Then raise one leg for a count of 10. Repeat with the other side. Repeat the entire cycle 10 times. Advanced lift right arm and left leg at the same time for a count of 10. Repeat with left arm and right leg at the same time for a count of 10. Repeat cycle 10 times. Check  out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in May of 2024. For the original video go to https://youtu.be/yye6pvSYBmE Brad: So, in 10 years from now, would you rather look like the first or second photo? Brad: I just customized a stretching program for a company in Central Minnesota to help improve their posture, reduce their pain at work, be more productive, and it was working very well. Mike: They're actually teaching it to all their employees now, and we thought it'd be a good idea to share it with you, our audience. Brad: That's right. It does fit everyone. Alright, so I wanted to have a name for this program, and I call it the "Big 3." It's three very simple exercises, can be done standing, sitting, as well as walking. You'll see in just a minute, it works very well, the "Big 3." Mike: So, the purpose of the "Big 3" is to prevent pain and also prevent slouching, bad, poor posture, which many of us have through many daily activities we do. Brad: Now, these activities are common for everyone. We have people that are... Mike: Looking at your cell phone. Brad: At a computer workstation. Mike: Or driving in a car. Brad: The first stretch is making the "W." We're going to do this, and squeeze our shoulders back. You can go against the wall to see if your posture's good, butt back, and then head up against the wall without looking up. If this is easy, we're going to move your arms up to even make the stretch stronger, then go back down. You're going to do this for a total of 10 seconds at the most. That is perfect posture. You do not need the wall. You can do it like Mike is doing it here after you've used the wall. Make sure you breathe and relax with this. Are you holding your breath, Mike? Mike: No, I'm breathing. Brad: Alright. Let's go to number two. Stretch number two, is in a seated position, it can be done very well. Mike, show them how to do it. Mike: So, you're going to start with the "W" again, same position, and you can bring your arms up just like this, and do so many repetitions, like we talked about earlier. Or you can get into the hallelujah stretch, where you're actually arching a little bit more, going over the top of the chair, and bringing my arms back. Again, if you have, say, a bad shoulder, you can clasp your hands together, do the same concept. Brad: That's right. Now, if you have a chair that's tall, and it gets in the way of you being able to arch back, you will need a ball. Take it from your children at home or from the playground, wherever, a soft ball about six to eight inches. Put it behind your back. This really works well. Mike actually invented this. Then I do the "W" stretch, and then I also want to get that arch and really bring it back. Now, you only need to do this two or three repetitions. If you want to do more, fine, and then you're done, get back to work. It should take you 15 seconds at the most. Mike: For the last stretch, you're going to need a doorway. Brad: So, every time you walk through a doorway, if it's not too wide, you're going to do a "W" posture stretch every time. One or two, it's really going to be something consistent. Mike, show them what they're going to do. Mike: So, you're going to do the same thing except for you are going to use the side of the doorframe as your reference point, get in here, and then you're actually going to just lean forward this time, and you can feel a good comfortable position. If you want to feel a little bit different stretch, bring your hands up or lower, depending upon what's comfortable for you. Brad: That's right, just make sure you don't let your head arch too far forward. Two or three stretches like that and continue walking. So, what you're gonna find out is, on the door here and the doorframe there, there's gonna be handprints, maybe some smudges if you've been doing gardening. Then you know you've been doing it enough. Mike: Wash your hands. Brad: Alright, so continue to do those on a daily basis. They're going to keep your posture right and it's going to remind you of your posture. There's one little bonus one. If you happen to be sitting long-term, do some lifting, or squatting a lot, do this simple little stretch before and after. Simply stretch backwards two or three times, go to your long-term sitting, squatting, lifting, and after you're done, you get up from sitting, stretch back again two or three times. Brad: That's all that's needed, a nice little stretch. So, remember to keep that perfect posture with the "Big 3" exercises. Also, if you really care about your friends and family and you see them slouching a little bit, politely say, "Straighten up, we don't want to look like a slouch when we grow up." Mike: My girlfriend yells at me when I tell her that. Brad: You say it to your girlfriend? Mike: Yeah, she doesn't like it. Brad: But she's looking better, isn't she? Mike: Yeah. Brad: It's for her own good. Alright, so keep that perfect posture with the "Big 3." Do it daily, and also, I encourage daily walking for posture as well. Mike: Now, if you want to check out more videos on how to fix your posture, you can check out our video " The Perfect 10 Minute Daily Posture Routine (Fix Your Sit) ." For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun Air 2 Mini Massage Gun Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head D2 Mini Massage Gun D5 Pro Massage Gun D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head Eye Massager  EyeOasis 2 Plus Eye Massager with Remote Eye Massager with Heating and Cooling EZBack Massager   EZBack Massager With Remote Fit Glide Foot Massager Hand Massager Holy Cowabunga Cream   Knee Glide   Lite Foot Massager Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head sWAVE Massage Gun with Belt T2 Massage Gun  T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraPanel 4 -Headed Massage Gun Uni Massage Gun Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head Fitness: Hanging Handles​ Hand Grip Strengthener Kit   Pull Up System Resistance Bands​   Stress Balls   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

If you suffer from dry eyes, you know how uncomfortable and frustrating it can be. The sensation of grittiness, constant irritation, and the struggle to focus on daily tasks can take a toll on your quality of life. While artificial tears and eye drops can offer temporary relief, they don’t always get to the root of the problem. That's where the Bob & Brad Eye Ease Eye Massager comes in—a revolutionary solution designed to provide long-lasting comfort and soothe dry eyes at home. In this blog, we’ll explore how the Eye Ease Eye Massager can help alleviate the discomfort associated with dry eyes and how it works to improve your eye health. What Causes Dry Eyes? Before we dive into the benefits of the Eye Ease Eye Massager, it’s important to understand what causes dry eyes in the first place. Dry eyes occur when your tear glands do not produce enough tears or when the tears evaporate too quickly. This can be caused by a variety of factors, including: Environmental conditions  like wind, smoke, or dry air. Prolonged screen time  leads to less frequent blinking. Age —tear production naturally decreases as we get older. Medical conditions  like diabetes or autoimmune diseases. Contact lens wear  or prolonged use of eye makeup. Whether it’s from work, allergies, or age-related issues, dry eyes can be a serious issue that impacts your daily routine. But don’t worry—the Bob & Brad Eye Ease Eye Massager is here to help! How the Bob & Brad Eye Ease Eye Massager Works to Relieve Dry Eyes 1. Heated Compression Therapy  🔥 The Eye Ease Eye Massager uses gentle, soothing heat to help improve blood circulation around the eyes, which can alleviate the symptoms of dry eyes. Heat encourages the meibomian glands (responsible for producing the oil layer of your tears) to become more active, preventing tear evaporation. By applying consistent and comfortable heat, the Eye Ease  helps restore the natural tear balance. 2. Air Pressure Technology  💨 This massager uses a gentle air compression system that mimics the effects of a soft, soothing massage. The pulsating air pressure helps stimulate the areas around the eyes, which can help unblock the oil glands, reduce puffiness, and relieve dryness. By using this technology, you’ll notice improved comfort and hydration for your eyes. 3. Relaxation & Stress Relief  🌿 Dry eyes aren’t just caused by environmental factors—they can also be a result of stress. The Eye Ease massager helps you relax, reducing the strain on your eyes caused by stress and overuse. The calming massage effect can help release tension in the surrounding muscles, improving overall eye health and enhancing the natural flow of tears. Why Choose the Bob & Brad Eye Ease Eye Massager? Convenience & Comfort:  You don’t have to use messy drops. Simply use the Eye Ease Eye Massager in the comfort of your home whenever you need relief. Customizable Settings:  The massager comes with adjustable settings, so you can personalize the heat and pressure levels to suit your specific needs. Portable & Lightweight:  Whether you're at home, the office, or even traveling, the Eye Ease is compact and easy to carry for quick, on-the-go relief. Non-Invasive Treatment:  Unlike some treatments for dry eyes, the Eye Ease offers a non-invasive, natural solution that doesn’t require prescriptions or costly visits to the eye doctor. How to Use the Bob & Brad Eye Ease Eye Massager for Dry Eyes Using the Eye Ease Eye Massager  is simple! Here’s a quick step-by-step guide to get the most out of your experience: Power on the Device : Turn on the massager and select your preferred heat and air pressure settings. Position the Device : Gently place the massager over your closed eyes. The soft material is designed to provide a comfortable fit. Relax & Enjoy : Let the massager work its magic as it applies soothing heat and gentle pressure. You’ll feel the stress and dryness melting away. Use Regularly : For the best results, use the Eye Ease daily, especially after long hours in front of a screen or exposure to dry environments. Take Control of Your Eye Health If you're struggling with dry eyes, don’t suffer in silence. The Bob & Brad Eye Ease Eye Massager offers an innovative, effective, and relaxing solution to help combat dryness and discomfort. With regular use, you can maintain optimal eye health and reduce the discomfort that comes with dry, irritated eyes. Where to Buy : The Bob & Brad Eye Ease Eye Massager is now available in the electronics department at Walmart  stores near you! Don’t wait—take the first step toward relief today.

By having ample mobility in the hips it will be easier to lift with the hips instead of the back. The back can remain straight. 1. Trunk rotations - this is an excellent warmup exercise that prepares the hip groups for stretches. 2. Hip flexor stretch (with a strap if needed) - Hip flexor stretch lying on a bed alternative. Scoot your body to the right edge of the bed and lower your right leg off the bed. Bend the left leg up to your chest and hold it in place with your hands or with a strap. See Photo. Feel the stretch in your right hip flexors. Over time increase the stretch by actively attempting to extend the right leg to the floor. Repeat with the left leg. 3. Hip Bends. Lying in bed. The hip bends can be performed while lying on your back in bed. Clasp the right knee just below the knee joint or under your thigh. Use a strap, belt, or rolled sheet if unable to reach it. Flex the knee toward your chest and stretch the hip while saying the words “pressure on” and then release the stretch while saying “pressure off. Repeat 5 to 10 times. 4. Figure 4 Stretch. Lie on your back with your knees bent and your feet flat on the bed. Place the ankle of the right leg on the left thigh just above the knee. Take the right hand and use it to apply stretch to the right leg. Press knee toward feet. Do as tightness or pain allows. Press while saying the words, “pressure on”, then release while saying “pressure off”. Apply the pressure 5-10 times. Repeat throughout the day 4-6 times (roughly every two hours). Repeat with left leg. (Seated Alternative) 5. Hip Internal Rotation: Start with the left leg. Lie on your back. The left knee should be bent and the left foot flat on the bed. Take the right leg and use the right ankle and foot to bend the left knee down to the right (or toward the right leg). Repeat 5-10 times. Also, stretch the right leg (hip). Lie on your back. The right knee should be bent and the right foot should be flat on the bed. Take the left leg and use the left ankle and foot to bend the right knee down to the left (or toward the left leg), 5-10 times. Check  out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program

This article is a transcribed edited summary of a video Bob and Brad recorded in June of 2024. For the original video go to https://youtu.be/grHTkpX8AE4 Mike: In the pursuit of fitness and wellness, we often focus on moving forward and progressing. However, sometimes taking a step back can be a benefit. Brad: That's right. Walking backwards has actually become very popular. It's really been influenced by Ben Patrick . Mike: The knees over toes guy. Brad: The knees over toes guy, exactly. I actually saw someone walking backwards up a hill by my house. I was going down on a bike, naturally enjoying the ride, and I wondered what was going on. Then I remembered this whole thing. We'll talk about it in detail. Now the first thing we want to address is the impact on the joints, particularly the knee when you're walking forward. Mike, can you explain it? Mike: So most people land with a heel strike like this with their foot out in front of them when they walk. Mike: This can put more impact on your ankle, your knee, your hip, and even your lower back. You continuously walk like this for years and decades, eventually, you're probably going to develop some issues. Now with backwards walking, it is quite awkward to extend you're knees straight all the way when you're walking backwards. Most people, when they take steps backwards, they're shortened and you can essentially never lock your knees. It's pretty hard to do. Brad: Right, and also the muscle grouping works differently. You actually work more on the glute maximus muscle, which is a muscle that can actually be neglected. There's a name for it. It's called... Mike: Gluteal amnesia. Brad: There you go. And this helps reduce or eliminate that as well. Mike: It also works on your balance and coordination. So if you struggle with that, it can help going in the opposite direction. And for some people that are older, it actually works your brain a little bit because you have to coordinate motor function in a different way. Brad: Now we want to emphasize safety. Walking backwards, obviously you cannot see what's behind you, so either walk with someone that's watching what's going on, use a stick or a cane, or we'll talk about a method you can use on a treadmill that works very well when you have something stable to hold onto. Wow, that was a mouthful. Mike: It was. Brad: All right, now we're gonna give you a list of rules to keep you safe and so you kind of understand a good progression, how to get started and advance. Mike. Mike: Now, if you are new to this or maybe an older person with poor balance, it is important to start in your house with something to hold onto. Like Brad said, a cane walking stick. Maybe at your countertop. You want to have a nice controlled environment without obstacles in the way. Make sure you have good support and slowly start walking backwards. You can wear your shoes or do it in slippers, whatever's comfortable in your house, but it's a good place to start. Brad: I think actually, a hallway in your house, if you have a little bit longer hallway so you can actually have one hand on the wall so you know where that is. A stick in the other hand. If it's a narrow hallway, you can just use both walls. But if you feel wobbly, it's not for you. Have someone help you out standing right next to you. We want to stay very safe. Mike: Now the next progression, if you feel comfortable with that, is progressing to outside. Typically you want to start on a more of a flat surface, maybe a sidewalk or a walking path. If you feel comfortable with that, you can certainly progress to walking up an incline or decline, but that's going to add more of a challenge. Brad: That's right. Now the next question I know people are going to ask in the comments is how far should we walk backwards? Excellent question. To start out with, we're gonna take it slow naturally. It's going to depend on your fitness level and your comfortableness walking backwards in regards to balance. But for example, at my house, if I go to my mailbox, it's 150 feet. I just know that because I've measured it and that's the way therapists think. So I would walk backwards there and maybe that would be enough. Walk forwards on the way back from the mailbox. Pick something out, and make sure it's a flat surface. Do that, do it a few times and then progress. I would go from there and maybe double it and walk backwards on the way back. That would double it at 150 to 300 feet. It's a flat surface, I feel comfortable with it. But when you go to a new area, walking down the road, et cetera, then be careful, have good judgment, Mike, you have some more to add? Mike: So it's good to make time options as well if you don't know distance. So you can start with three to five minutes, even work up to 10 minutes. I know some people do. Ben Patrick does when we've interviewed him on his channel before. But another progression for some people is to use a treadmill. Now if the treadmill is on, you want to make sure it's really slow and you're comfortable going backwards because it's a moving belt, you don't want to trip and fall on it. So start very slow if you are new to this. Now some people actually have the treadmill completely off and they force themselves to move the mat going backwards. That adds resistance and can be challenging. It's a good option if you feel comfortable with it. But if you're at a gym, you want to make sure it's okay with the owners because it can be kind of hard on the machines. Brad: Yeah, the gym owners will probably not advise it. Mike: They actually make specific treadmills for this now. So that's a good option if you happen to have one available to you. Brad: And finally, when you get advanced and you wanna work more, and this is what Ben Patrick's 70-year-old mother, she worked up to this. So this took some time. She actually pulls a weight and drags it across the floor. Mike: They're typically on a sled of sorts and you have a band around your waist walking backwards. This is a safe way to get some resistance training in your legs without loading your spine. Obviously she progressed up to this over time. She didn't immediately start with it, but it's a way to make it more challenging. I actually do this at the gym. I do so many laps. We have a sled, I wrap a thing around my belt. It really works your posterior chain, meaning your hamstrings, your knees, a bit in a different way and your glutes. Brad: That's right. I think walking backwards is a really good idea, but living backwards isn't. So keep your eyes straight ahead and keep moving up. Mike, we got another video. Mike: Yes, check out the interview I did with Ben Patrick discussing what his mother does for her routine. Brad: That's a really good idea that really correlates and adds onto what we just did. See, we're starting to learn these tricks. Mike: It's like I thought about it a little bit. Brad: Thanks for coming. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun Air 2 Mini Massage Gun Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head D2 Mini Massage Gun D5 Pro Massage Gun D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head Eye Massager  EyeOasis 2 Plus Eye Massager with Remote Eye Massager with Heating and Cooling EZBack Massager   EZBack Massager With Remote Fit Glide Foot Massager Hand Massager Holy Cowabunga Cream   Knee Glide   Lite Foot Massager Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head sWAVE Massage Gun with Belt T2 Massage Gun  T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraPanel 4 -Headed Massage Gun Uni Massage Gun Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head Fitness: Hanging Handles​ Hand Grip Strengthener Kit   Pull Up System Resistance Bands​   Stress Balls   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for  you.

This article is a transcribed edited summary of a video Bob and Brad recorded in June of 2024. For the original video go to https://youtu.be/5KSGLsL9zM0 Mike: Are you experiencing knee pain but unsure what is causing it? Brad: That's right. So today we're going to cover 10 different diagnoses. They're all common knee pains, and you'll be able to actually get a better feel for what it is, and then find out how to treat it. Mike: Now the first three issues we're going to talk about relate to the kneecap specifically, but they are all different diagnoses. So the first one is called patellofemoral pain syndrome. And what we're referring to is how your kneecap tracks over your knee joint itself. Brad has his taped up, but he's going to show it on Sam here. Brad: So here, we have the patella, and then the femur underneath. Actually, these are called the condyles. How the patella tracks over the condyles here, and that's where there's cartilage. Brad: If it doesn't track properly, it either pulls to one side or to the other. It causes pain. And where the red tape is here is, typically, you can either have pain on the inside or medial, or the outside of the kneecap, that's lateral. And there are specific exercises or stretches you can do to help work with that. Mike: Now this is very common. It's also called runner's knee sometimes in common terms. So typically, what happens, if it's tracking medially like Brad was saying with the tape, it pushes medially when you're running, when you're squatting, doing movements consistently, rubbing on one side more than the other, or some people, it can track laterally. So typically, you're going to have pain syndromes around the tape region, Brad was talking about. Brad: That's right. We're not going to get into treatment for this. With all of these, you can search our YouTube channel for " patellofemoral syndrome ," and there will be a few complete videos with options on how to treat this and fix it yourself. Mike: Now the second problem people may be having is located slightly above the kneecap. Normally, you don't have patella syndrome tracking the wrong way. You may, but typically it's tracking, right? You can't figure it out. This is called quadriceps tendinitis. So, Brad, do you want to explain what that is? Brad: Yep, so here, we have the patella, but now we have the tendon. The tendon is a broad tendon. It connects to the top of the patella and actually connects to all of the quadriceps. So there's a large muscle mass. That's why it's so large, it's strong, but where it connects to the bone of the tendon right here is typically where you feel the pain. Brad: You can see where the red mark is here above the patella; right in this area is where you feel that pain going up and downstairs. Brad: Using it oftentimes with repetitive motion can get this started, and once it flares up, well, then it can hurt anytime with motion. Mike: It's essentially an inflammation and irritation of this area. So most of the time, for this, you just have to get it to kind of calm down. If you have a tear, it'll be much more serious, and you'll have to go to the doctor to get that fixed. Brad: Yeah, Bob dealt with this at one time, and he was having a hard time figuring it out, but he finally did. We have a few videos on quadriceps tendonitis . Bob is saying, yeah, he remembers that. So there we go. Mike: The next issue is called patellar tendinitis . Now this is the bottom portion below the kneecap here, and oftentimes it can get irritated and inflamed as well. Mike: It connects to your tibial tuberosity here, which the patellar tendon has there, and Brad is showing. The bottom very portion there, it usually gets irritated. It's very common for repetitive sports people. So, runners or jumping sports like volleyball or basketball. Brad: That's right. So here, actually, the dark area, if you can see that, is the tendon that connects the patella to the bone right here, your tibial tuberosity. And there it is, the red mark area on my leg. Brad: This is a nice one. I like treating it with patients because usually, you can treat it well. It's easy to access, it's superficial, in other words, right under the skin, so you can use cold on it, and a number of other treatments to get it to settle down and get you back to where you want to be. Mike: Now the fourth condition is called Osgood-Schlatter disease . Now it is a similar pain area to what we just talked about, except this is common in adolescents between the ages of nine and 16, and it's usually caused by growing too fast too quickly. Brad: And the location is right on the bone where the tibial tendon that we just talked about is. Now I've got a really nice example of it here under the red tape, right in this location, you'll get a significant bump there just like this. It's painful. You don't want to kneel on it. It's not fun to have. Typically, people get over it with time, and there is some treatment to help that out. Mike: Osgood-Schlatter. Brad: Where did that name come from? Mike: Sounds very German to me. Brad: I think Bob knows. Mike: Again, things like running and jumping can exacerbate it. So maybe during the time it's painful, take rests from those activities, but once you get over it, you're typically done with it. Problem number five is typically located on the inside of the knee region here, and it's called pes anserine bursitis . Mike: Now bursitis means there is a bursa there. A bursa is essentially a little fluid-filled sack, there are numerous ones all over your body, but they go between tendons to make sure things aren't rubbing and causing friction on each other. And in the area, it can be inflamed or irritated because you have three muscle tendons that all combine here, which they call the pes anserine. Brad: And if you have this, you're going to feel pain there. You can see where the red tape is. Brad: This is where it will be. You're going to actually feel, and you have a rub and put some pressure on it, it's going to hurt because those bursas have a lot of nerve endings, and they're very sensitive when they get inflamed. So you want to be careful with it. This is something you can ice, and there's some work you can do with the muscles up here. Once again, explained in the videos that you will find on our YouTube channel. Mike: Now the next two problems are both related to ligaments. Now we have numerous ligaments in the knee, but we're going to talk about the ones on the inside and outside. So inside, we have MCL or medial collateral ligament, and outside, we have LCL or lateral collateral ligament. Typically, these get injured with a sports injury or some type of dramatic force either going in or out applied to the knee. They can happen as we age, if you happen to have some type of wear and tear, and just manage to strain it. But typically, a ligament issue is pretty painful and you normally hear a pop if you actually tore it. Brad: That's right. So, Sam here actually has a very nice model of the MCL . The ligament is a narrow band. It's flat and it's very strong. Brad: It keeps your knee joint from going like this, opening up like a barn door as my professor in college always talked about. Brad: And then over here, the same thing, here is the LCL or the outside ligament which stabilizes a knee in this direction. Brad: Now on me, you can see them here. We've got the piece of tape here and the piece of tape on the other side. Brad: If they get strained and they're not torn, but they're inflamed, you can feel or palpate over that and have tender spots where it's inflamed and tender. If it's unstable, you're going to feel like your knee may be unstable when you walk and it's just an eerie feeling. You don't like it. And if it's torn right apart, you really need to get to a doctor because you do not want to let that knee get open and damage one of the other ligaments. Mike: Now the difference, if you're curious, between a ligament and a tendon, is a ligament purely connects a bone to a bone. A tendon connects a muscle to a bone. So we obviously don't have his quad muscles here, but that's why this is called a tendon and these are ligaments. Brad: Ah, good point, Mike. We learn something new every day on this channel. Mike: Okay, for numbers eight and nine, we're going to combine them again, and this has to do with your joint line and your meniscus . Now to find your actual joint line, you will find kind of some bony prominences around it and your kneecap kind of in the center. Mike: Brad has it outlined nicely on his knee, but you'll feel a little groove in between all of that. That is where your joint line actually is. To test if you're having some pain in this area, most of the time, once you bend your knee more to 90 degrees and start pushing or palpating, that's when you will feel the pain come about. Brad: That's right. Now meniscus has always been a challenge for me to describe to patients, although I did not have Sam here. So if we open up the knee and look at it, you can see the green line. That's actually the meniscus. It's a cartilage tissue, and it stabilizes a knee. You can see that it forms cups, and the condyles of the humerus or the femur fit in there, and you have a nice stable joint as a result. Brad: So there we go. That's the meniscus. They're shaped like horseshoes, and they have medial and lateral, all kinds of medical names we do not need to know about, but Mike did a nice job. When I had meniscus problems, the surgeon would just go in there and push deep into the joint line looking for tenderness. Brad: The other key thing with meniscus is if you have a rip or a tear, or a fold in a meniscus, which is common, your knee has a tendency to lock up. Oftentimes, going up and downstairs. It's painful when it locks. And usually, if you wiggle it around a little bit and move it, the fold of the tear will go back into place, and then it's okay just like that. That's probably a meniscus problem. You need to see a doctor, or a therapist, to get good tests done. It's kind of hard to do meniscus tests as a layperson. Mike: Now if you're not experiencing any catching or locking. Another issue you may have is just some arthritis developing in your knee joint itself. So that's a little different. But again, that would be pretty painful in your joint line region. Brad: That darned arthritis. Mike: Now the last problem area we're going to talk about is the back of the knee. There can be numerous issues going on. So we're actually going to discuss three common issues that may be happening here. The first one is you may actually have a hamstring strain or possibly a tear. You have three hamstring muscles. They run from your ischial tuberosity down to the inside and outside of your knees. You have one that runs outside and you have two that run inside. So if you're experiencing pain on the outside, it might be your biceps femoris hamstring. If on the inside, it's either your semimembranosus or tendinosis hamstring muscles. Brad: There you go. So I have the line representing or right over the tendon of this muscle, and the two here. Brad: If those tendons are strained or slightly torn, they can be painful. Hopefully, you don't rupture one because then you're gonna have a gap there, and the muscle belly of the muscle will actually ball up. That's a problem. You really need to see the doctor and get that taken care of. So there you go. We also have the popliteus muscle, which is a small little muscle that is just in this area. Brad: And it's really important for the mechanics of your knee, particularly when you're walking. And it actually does a slight rotation, so the mechanics work well with your knee and your knee lasts for a long time. It's painful. It can tighten up, and simply massage. Oh, we don't want to get into the treatment yet, but we'll talk about it. You can massage that area. And sometimes, that's enough to loosen that muscle up. Get it back to normal. Mike, go ahead. I'm taking the show again. Mike: Yeah, the popliteus actually runs diagonally across both bones. So that's why it's good to focus on not straightening your knee as much when you have problems there. Now the last issue people have is pretty obvious, it's called a Baker's cyst , or a popliteal cyst is the more medical term for it. So you'll have a growth or a cyst behind your knee. That's why it's pretty obvious if you have it. You actually have synovial fluid all within your knee joint. That's completely normal. It gets produced more with movement with a Baker's cyst. What can happen, it can kind of start producing and pooling in one specific area. That's what caused the cyst to form. And you really need to go see a doctor. Brad: But wait, Mike, we have to show something. Cut. So here's a simple model of a common location for a cyst. It is fluid-filled, and it can be a problem. You don't want to just leave it there. Have it looked at by a doctor and have it treated as appropriate. Mike: Now this is commonly caused by osteoarthritis or rheumatoid arthritis, possibly a meniscal tear as well. But usually, they take a while to develop, and you can notice it coming. Brad: So obviously, this is very comprehensive about all the problems that you could have with your knees. Go ahead, look at them. Hopefully, we've helped you out, but we've got another video that can even give you more help. Mike: Yes, if you're having knee pain while walking or even stairs, you can check out our video " Fast Fix For Knee Pain With Stairs Or Walking! 55 And Older ." That video goes much more in-depth on exercises and proper walking mechanics. Brad: There you go. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun Air 2 Mini Massage Gun Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head D2 Mini Massage Gun D5 Pro Massage Gun D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head Eye Massager  EyeOasis 2 Plus Eye Massager with Remote Eye Massager with Heating and Cooling EZBack Massager   EZBack Massager With Remote Fit Glide Foot Massager Hand Massager Holy Cowabunga Cream   Knee Glide   Lite Foot Massager Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head sWAVE Massage Gun with Belt T2 Massage Gun  T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraPanel 4 -Headed Massage Gun Uni Massage Gun Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head Fitness: Hanging Handles​ Hand Grip Strengthener Kit   Pull Up System Resistance Bands​   Stress Balls   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for you.

Generally, this one would be for Flexors! Lying on your stomach This exercise is to be done on the floor or bed. If possible, your starting position will be flat on your abdomen (stomach). If that position is not comfortable, try placing pillows under your abdomen until it is tolerable. You can place up to 3 pillows under your abdomen or stomach. If you are comfortable with one or two pillows, start with that number instead. Try lying in that position for 2-3 minutes. If you have increased pain, stop. After 5 minutes try removing one of the pillows. The goal is to eventually be lying flat on your abdomen without a pillow and without increased pain. You may be able to do this on day one, or in some cases, you may need a few days to reach the flat position. Let your pain levels dictate how fast you move. Once you can lie flat without any pillows, make a fist with your right hand and rest your chin on the fist. If that is comfortable you may progress to having the right fist stacked up onto a fist made by the left hand. If neither is comfortable you can try just placing a pillow under your head. Try lying for 2-3 minutes in this position several times a day (5-8 times or more) Once you’re able to lie on your abdomen with no increased pain try the following: Get up onto your elbows and just lie there for a minute or two, if pain allows. If pain allows one may also place the chin on fists (fists stacked together). Allow your lower back to sag to the floor or bed. If the pain gets worse go back to the flat. If able to do this exercise pain-free, or with improving pain - progress to baby press-ups. BABY PRESS-UPS Eventually, we want you to progress to performing press-ups. CAUTION : You should not experience any significant increase in pain while doing this exercise. If you do, you must skip the exercise. Place your hands flat on the floor or bed directly under your shoulders. Use your arms to lift your upper body (like a pushup) while keeping your pelvis or lower back on the bed/floor. The pelvis should not be lifted off the floor. The low back should be allowed to sag. If your back is tight, you may only be able to press up about halfway before the pelvis begins to raise up from the bed. Repeat the press-up 5 to 10 times. If painful, STOP. If it’s not painful, finish the 5-10 repetitions and STOP. Try it again the next day especially if the pain improved or the pain stayed the same. As stated earlier, you need to be aware that the exercise is effective. The exercise should be causing the pain levels and locations to decrease, shrink, and retreat. Look for improvement in the farthest aspect of the pain first. For example, if pain, numbness, or tingling extends out into the foot, the symptoms should improve in the foot first. FULL PRESS UPS Eventually, we would like to see you fully extend your arms while keeping your pelvis on the bed. Some people will not be able to obtain this goal. But it should be the end goal, nonetheless. This exercise should be repeated throughout the day. If you’re able the prone lying or prone prop should be performed as many as 5 to 8 times a day. We have heard objections to the frequency but understand this. Sciatica can be a serious condition leading to surgery. To give yourself a chance at healing, you need to be devoted to the exercises, and the suggestions up ahead. If the press-ups do not make your pain worse, but they are also failing to make it better, try this. You may also try this if you are unable to perform a full press-up. To facilitate movement, try press-ups with overpressure. PRESS-UPS WITH OVERPRESSURE Tool #2 advanced. Take a sheet and roll it up lengthwise. Place the sheet over your pelvis and use your hands to secure the ends of the sheet (with hands flat under your shoulders). Perform press-ups with the sheet providing a counter-pressure over the pelvis. AGAIN, THIS SHOULD ALL BE PAIN-FREE - OR DON’T DO IT. If tolerable with no significant increased pain, repeat press-ups with overpressure 5- 10 times. If no pain, you can repeat 5-8 times per day as able. You can also use a stretch-out strap or belt: Check  out the full Back Pain Relief Program series of videos along with downloadable guide sheets here: https://www.bobandbrad.com/health-programs/back-pain-relief-program

If you suffer from frequent headaches or migraines, you know how debilitating they can be. Whether it’s a pounding sensation in your temples, sharp pain behind your eyes, or overall discomfort, finding effective relief is a priority. Enter the Bob and Brad Eye Ease Eye Massager, a simple yet powerful solution designed to target key pressure points and provide soothing relief for those struggling with headaches and migraine pain. Why Choose the Eye Ease Eye Massager for Headaches? Headaches and migraines can be caused by a variety of factors, from tension and stress to dehydration and poor sleep. The Eye Ease Eye Massager addresses these common headache triggers and provides targeted relief through: Gentle Air Compression  🌬️The Eye Ease Massager uses soft, adjustable air compression to gently massage around your eyes and temples. This targeted pressure helps reduce the tension that often contributes to headaches, promoting relaxation in the facial muscles. Soothing Heat Therapy  🔥Heat therapy is a proven technique for relieving pain and relaxing tight muscles. The Eye Ease Massager offers a customizable heat setting, allowing you to enjoy a warm, comforting sensation that soothes both headache pain and eye strain. Vibration Massage  💆‍♀️The massager includes a vibration function that helps to stimulate blood flow, alleviate tension, and ease muscle stiffness. This vibration technology can provide fast relief from the throbbing pain that often accompanies migraines and headaches. Portable & Convenient  🚶‍♀️You don’t have to wait for a trip to the spa or a professional massage therapist to experience relief. The Bob and Brad Eye Ease is compact and easy to use at home, at work, or while traveling. Simply slip it on, select your desired settings, and let the device do the work. How It Helps with Migraines Migraines are a unique type of headache, often accompanied by nausea, light sensitivity, and intense pain. While medications can help manage symptoms, many people find that holistic treatments, like the Eye Ease, offer significant relief. The gentle air compression, combined with heat and vibration, helps to relax the muscles around your eyes and temples, potentially easing the intense pressure that can worsen migraine pain. Plus, by reducing muscle tension, the Eye Ease may help reduce the frequency and intensity of migraines over time. Why You Need the Eye Ease Eye Massager If you’re someone who battles headaches or migraines on a regular basis, the Bob and Brad Eye Ease Eye Massager could be the game-changer you’ve been looking for. With its combination of air compression, heat, and vibration massage, it provides immediate comfort while helping to reduce long-term tension. Whether you’re looking to alleviate the pain of a current headache or prevent future migraines, this simple yet effective tool could be the relief you need. Plus, with its easy-to-use design and portability, you can enjoy a relaxing, headache-free experience anytime, anywhere. Where to Find the Eye Ease Eye Massager You can now find the Bob and Brad Eye Ease Eye Massager at Walmart! This convenient location makes it easier than ever to get your hands on this essential wellness tool. Pick it up today and start enjoying the benefits of relief from headaches and migraines in no time! Don’t let headaches and migraines control your life any longer. The Bob and Brad Eye Ease Eye Massager is an affordable, effective solution to help you find relief from the discomfort that comes with these common conditions. Whether you’re at home, at work, or on the go, the Eye Ease is here to help you relax, recharge, and take back control of your day. Head to a Walmart  near you to grab yours now and start experiencing the soothing benefits today!

This article is a transcribed edited summary of a video Bob and Brad recorded in June of 2024. For the original video go to https://youtu.be/J_TNX9rAcV8 Brad: If you want a full body exercise and feel "strong like bull," but have it done quickly and concisely, we're going to show you one that can be done anywhere, even at a restaurant. Mike: At a restaurant? But if you're a non-workout person, this is a good option because there are beginner to advanced levels for it and you will get the health benefits without having to work out for an hour. Brad: Right, and we're going to show you a concise way to do it, to find out how you progress over a period of one week in regard to your fitness level and strength. Mike: So this routine is one exercise we're going to show against three variations of it, beginner to advanced, and it's going to work your hips, your legs, a bit of your core, and even your upper body. Brad: So first going to show you the exercise, then you can do it with us. It'll take 30 seconds and then we'll finish up with how you keep track of your progress over a period of those first seven days, and then we're going to talk about a nice exercise program and another video afterward. Mike: Let's go to work. Brad: Enough talking. All right, we're going to take just a few seconds to show the variations from beginner to intermediate to more advanced level, and then we're going to go through the actual routine for 30 seconds and you're encouraged to join along. So it's the mountain climber, and Mike's going to show it against the wall. Now, I would do this as a warmup even if you are going to go on to the advanced version because it's a nice simple way to warm up. You're going to lean against the wall, slightly flexing the arm. Now this is something we want to obviously really work on our posture. So Mike's head's hanging forward, we're going to bring that back, bring the shoulders in it, nice, straight back, let's check this out. You don't have to do this, but I want you to get the concept of a nice good posture so we're working on that while we exercise. You can do this for 30 seconds. Brad: Now to make it harder, bring those knees up higher. There you go. And now Mike's got his heels really close together. I would prefer that you go with a wide base. There's a little more stability there. That's really not really important, but I like to do that. Now if this is too easy, we're going to go to a cupboard or a solid table of sorts. You got me saying that of sorts thing now, Mike. Mike: Oh, of sorts. Brad: Go ahead, Mike. Look at that posture. You want to maintain posture. Head up a little. Ah, there you go. Look forward. Mike: I'm hitting the wall. Brad: You look up, you're going to go up. There you go. Good. Mike: So with this, it's going to be a little more challenging on your upper body. The legs get a similar amount of resistance. Obviously the quicker you go, the more steps you're going to get. But just run for 30 seconds. And if you want more of a challenge, you can actually even bend your elbows a little. And I'm really feeling my pecs work. Brad: Oh, yeah, it's the little things that can make a big difference. And finally, the traditional mountain climber. If you're ready for this right away, simply work this. Bring those knees up as high as you feel comfortable. I do variations when I go out to the side with my knees. It feels different, it's harder, and it's a good option if you want to do it. Brad: Okay, now pick which one you want to do with us, and we're going to time it for 30 seconds. Okay, so get ready for whichever way you want to do it. Mike's doing them at the counter. I'm doing them on the floor. And this is exactly how I do mine at home. I set my timer, I do a little longer than 30 seconds as I progress. We'll start at 30 seconds. Okay, are you ready? Mike: I'm ready. Brad: And go ahead and here we go. Slow. Start them out slowly. Again, head up. Make sure you're looking up, keeping that posture strong. Tighten your core so you stay straight and strong in the core. Bend the elbows if you want. You're going to feel a big difference in the upper body. If you want to go out with your knees, try that. If you're not ready for that, go whatever way works best for you. If you wanna go a little faster because you're already advanced, And one of those... Brad: All right, I'm breathing. How are you doing, Mike? Mike: I'm just listening to the jams there on your phone. I'm fine. You had the harder variation than me. Brad: Well, I got 25 years on you. Mike: Oh, there you go. Brad: All right. Really, this is a nice workout. Quick 30 seconds. Make it as hard as you want. Go longer if you want. It's going to help you out. Now this is the point I wanted to make earlier. After you do this once, you understand it, do it again maybe the next day if you need a break, but count. So I'm going to do this as soon as I hit the go button. One, two, three, four, and you need to keep counting all the way until the 30 seconds is up. Put the phone right in front of you in case you can't hear it. You know if you have a little hearing aid and you forgot to bring them. Mike: I forgot mine, dang it. Brad: So count how many steps you did in the 30 seconds. Make a mental note of how tired you are, or write it down, even better yet. Get that number, do it six days in a row, take the seventh day off and rest, and then the next day would be your first day of seven, and count again. I think you're going to find out the number you do the first day of marching versus after one week is going to improve significantly, as well as how tired you get. You might get sore, you might get a little achy if you do take a day off, particularly if you're really sore and walking around. If you're really sedentary and you do this and overdo it because you have that personality, you'll feel sore the next day. Mike, what else do you have to say? I've been hogging the time. Mike: I want to know how many steps it takes to get up to a mountain now, we're mountain climbers. Brad: Yeah, this is what I have to put up with. It's worse when the camera's off, but I'm getting used to it, anyway. Well wait, wait, we've got something else going on. Mike: If you want to check out another video pertaining to exercise specifically, check out " Single Best 60 Second Posture Exercise ." Brad: Yeah. So instead of 30, we went to 60 seconds. We were focusing on posture. For this week’s Giveaway visit :  https://bobandbrad.com/giveaways Bob and Brad’s Products Pain Management: A2 Pro Massage Gun Air 2 Mini Massage Gun Back Massager C2 Massage Gun (US) C2 Pro Massage Gun with Heat and Cold Therapy C2 Plus Massage Gun with Heat C2 Max Massage Gun with Metal Head D2 Mini Massage Gun D5 Pro Massage Gun D6 Pro Massage Gun D6 Plus Massage Gun with Heated Head D6 Pro Max Massage Gun with Metal Head Eye Massager  EyeOasis 2 Plus Eye Massager with Remote Eye Massager with Heating and Cooling EZBack Massager   EZBack Massager With Remote Fit Glide Foot Massager Hand Massager Holy Cowabunga Cream   Knee Glide   Lite Foot Massager Posture Pad Q2 Mini Massage Gun (US) Q2 Pro Massage Gun with Heat and Cold Head Q2 Plus Mini Massage Gun  Q2 Max Massage Gun with Metal Head sWAVE Massage Gun with Belt T2 Massage Gun  T2 Pro Massage Gun with Heat and Cold Head T2 Pro Max Massage Gun with Metal Head TheraPanel 4 -Headed Massage Gun Uni Massage Gun Weighted Heating Pad for Back Weighted Heating Pad For Neck and Shoulders Weighted Heating Pad-Long X6 Massage Gun with Stainless Steel Head X6 Pro Max Massage with Heat-Cold and Metal Head Fitness: Hanging Handles​ Hand Grip Strengthener Kit   Pull Up System Resistance Bands​   Stress Balls   Wall Anchor​ Stretching: Booyah Stik   Stretch Strap Bob & Brad Amazon Store   and other products Bob and Brad Love Check out our shirts, mugs, bags, and more in our Bob and Brad merchandise shop ​ Medical Disclaimer All information, content, and material on this website are for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider. Affiliate Disclaimer: Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced to help you make the best choice for  you.